• When: 2019-09-21
  • QIC: Scotch
  • The PAX: Field Goal, Knozit (respect), MuggyTape, Breakfast Club, Meatball

BLIMP day at Shank

6 pax defied the fartsack this morning.  The weather was amazing and we caught a great sunrise.  We enjoyed a good workout and fellowship.  Each pax in attendance has been coming to F3 for more than 5 years.

Weather: 62 degrees

Disclaimer and Prayer

Circle up

SSH x10 IC

TTT x10 IC

Windmill x10 IC

Mosey to the running track.  YHC pointed out 6 spots around the track where we will complete the exercises.  Start out with reps of 10 and add 1 rep each time you complete a lap around the track.  Continue until time is called.



Leg Raises

Imperial Walkers


Plank Jacks



Dam to Dam relay


Beachwood AO startup on 10/1/19


Hampton Shultz – important doctor visit this week.

Marriages – Never stop working and dont give up

Meatball’s shoulder